April 6 – 12

adminWODs

Weekly Priorities

Monday Priority #1
Tuesday Make Up or Conditioning
Wednesday Priority #1
Thursday Make Up or Conditioning

Monday
General body warm up if you are early to class.

Warm Up

Plank Saw, 10-15
Slow Mattress Flippers, 3/3
Slow walking Inchworms, Hold extended position for a 4 count, 10
Squat Seq

WOD

Our Core Training Values

A: Front Squat, 4-6×5@35×1, use ½-¾ BW, R60”. Active/isometric hold in bottom position (no slack), make “x as fast as possible. 4 sets minimum, advance to 6 sets if feeling capable/movement is still explosive by set 4.
B: 3 rounds for time, with a partner
Prowler Push/Pull, 250/180#, 40m (as a team)
Pinch Grip Plate Farmer’s carry, 35/25#, 80m (Each partner completes 20m at a time)
Sandbag carry, 400m (2 trips along 200m line, switch as needed)

Recovery

Diagonal stretch, 4×15”
Slow Mountain Climber Twists, 3/3
Cat/Cow, 10/10

Priority #2
Tuesday
General body warm up if you are early to class.

Warm Up

Plank Saw, 10-15
Slow Mattress Flippers, 3/3
Slow walking Inchworms, Hold extended position for a 4 count, 10
Squat Seq

WOD

Our Core Training Values

Monday, or
A: Run, 6×30” @ 94BPM/10” off.
B: Run, 4x Building loop/300m @ 90BPM, R30”.
C: 3 rounds for time
100 Double Unders/300 Singles
3/3 TGU, ¼ BW
200m Farmer’s Carry, ¼ BW per hand

Recovery

Diagonal stretch, 4×15”
Slow Mountain Climber Twists, 3/3
Cat/Cow, 10/10

Priority #1
Wednesday
General body warm up if you are early to class.

Warm Up

Slow Birddog 5/5
Plank Saw 10-15
Slow Walking Ginga-Lunge, 5/5
Invert/evert/heel/toe walk 10-15 steps each foot each position
Vele Lean x5 run 40m
Janda Lunge x5/5 run 40m
Standing “4” (Pose), 10 each side, run 40m

WOD

Our Core Training Values

A: Run, 6×30” @ 94BPM/10” off.
B: Run, 4x Building loop/300m @ 90BPM, R30”.
C: 4 rounds, steady pace
10/10, DB Rear foot elevated Split Squat, ¼ BW per hand, rear foot elevated to mid shin height.
10/10 Single Leg box jump up to mid shin height
10/10 Split stance wallballs, 20/14
50/50 Single leg single unders (or 100 singles running in place)

Recovery

Diagonal stretch, 4×15”
Slow Mountain Climber Twists, 3/3
Cat/Cow, 10/10

Priority #1
Thursday
General body warm up if you are early to class.

Warm Up

Slow Birddog 5/5
Plank Saw 10-15
Slow Walking Ginga-Lunge, 5/5
Invert/evert/heel/toe walk 10-15 steps each foot each position
Vele Lean x5 run 40m
Janda Lunge x5/5 run 40m
Standing “4” (Pose), 10 each side, run 40m

WOD

Our Core Training Values

Tuesday, or
A: Run, 6×30” @ 94BPM/10” off.
B: Run, 4x Building loop/300m @ 90BPM, R30”.
C: 4 rounds for time
10 KB Swings, ¼ BW
5 Burpees
10 KB Swings
10/10 Jumping Lunges
10 KB Swings
40m Bear Crawl

Recovery

Diagonal stretch, 4×15”
Slow Mountain Climber Twists, 3/3
Cat/Cow, 10/10

Priority #2
Friday
General body warm up if you are early to class.

Warm Up

Run/Row 5′
Squat Seq
Shoudler Seq
Barbell Warmup for Squat Clean

WOD

Our Core Training Values

A: Hang Squat Clean, 15′ to a heavy Single.
B: Hang Squat Clean complex @ 85% of “A”, R90″ between reps.
10 reps, Hang Power Clean/Front Squat/Hang Squat Clean/Front Squat

Recovery

Banded Lat stretch
Bully Stretch
Frog Stretch

Optional
Saturday
General body warm up if you are early to class.

Warm Up

3×10 each
1/2 Kneeling Plate Halo, 25/15#
Squat Plate Push
1/2 Kneeling Cross Lift
Plank Saw

WOD

Our Core Training Values

A: 1 arm KB Swing/Clean review
B: 5 rounds
10/10 1 Arm Swing 1/4 BW
5/ 5 KB Clean
40m Waiter’s Carry, switch hands at 20m
10 Goblet squats

Recovery

Brettzel
Sidelying Windmill

Optional
Sunday
General body warm up if you are early to class.

Warm Up

Warm-up
Run 400m
5/5 TGUs
5 Couplets: 1 broad jump, 5 squats

WOD

Our Core Training Values
Practice KB Snatch 10min

Strength Couplet
Back Squat- 5-5-3-3-3
Box Jump moderate- 5-5-5-5-5

Rest 3-5 Min

5 min AMRAP
KB Snatches for reps

Recovery

Thread Needle
Foam Roll
Hamstring stretch